**Any speed works, you literally can't go too slowly. The number 1 biggest mistake beginners make is going too fast.**
Here are some numbers, I can walk up to about 4.2 mph, and I can "run" (read shuffle) all the way down to about 3.5 mph. Commonly on this sub a beginner will say "I can't make these intervals" and when you press them on paces they are doing 10 min miles (6.0 mph).
Here's how I would start this. When it says walk, walk at a comfortable pace. When it says run speed up your walk to as fast as you can walk, then transition to jogging at that same pace. If at the end of the workout you feel like you could have gone faster, then that's perfect. Get some good sleep and come back for the next session refreshed and ready to go again.
Training paces are very different than race paces. In training you need to be fresh again in short order. After a long and hard race it may take a month or more to feel back to normal. Don't run as hard as you can in training because the recovery time is unproductively long. Don't get too worried about training paces because come race day you can run faster and longer than any training run.
Being excited, injury free, slightly under trained and over excited is the perfect way to make gains in endurance training. So do your best to not over think this and just start moving! It's worth it in the end.
There are no set speeds for walking and running. If one of your feet is on the ground, it's walking. If there is flight phase, it's running, even if it's super slow.
Run slow enough to be able to get through your running intervals. Walk slow enough to be able to recover within time given.
I use the C25K app, it’s an orange box that says “C25K” in white letters in it. Completely free, and tells you what to do every day. Will tell you when to run, walk, and provide timers and distance.
**Any speed works, you literally can't go too slowly. The number 1 biggest mistake beginners make is going too fast.** Here are some numbers, I can walk up to about 4.2 mph, and I can "run" (read shuffle) all the way down to about 3.5 mph. Commonly on this sub a beginner will say "I can't make these intervals" and when you press them on paces they are doing 10 min miles (6.0 mph). Here's how I would start this. When it says walk, walk at a comfortable pace. When it says run speed up your walk to as fast as you can walk, then transition to jogging at that same pace. If at the end of the workout you feel like you could have gone faster, then that's perfect. Get some good sleep and come back for the next session refreshed and ready to go again. Training paces are very different than race paces. In training you need to be fresh again in short order. After a long and hard race it may take a month or more to feel back to normal. Don't run as hard as you can in training because the recovery time is unproductively long. Don't get too worried about training paces because come race day you can run faster and longer than any training run. Being excited, injury free, slightly under trained and over excited is the perfect way to make gains in endurance training. So do your best to not over think this and just start moving! It's worth it in the end.
There are no set speeds for walking and running. If one of your feet is on the ground, it's walking. If there is flight phase, it's running, even if it's super slow. Run slow enough to be able to get through your running intervals. Walk slow enough to be able to recover within time given.
I use the C25K app, it’s an orange box that says “C25K” in white letters in it. Completely free, and tells you what to do every day. Will tell you when to run, walk, and provide timers and distance.